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Intermittent Fasting: 10 Tips for Beginners
Over the last few years, Intermittent Fasting (IF) has gained huge traction with people who need a simple, effective weight-loss solution. “What is Intermittent Fasting” outlines some of the most popular plans and benefits of this approach to dieting. Before you make the jump to IF, we’ve put together Intermittent Fasting Tips to get you started.
1) Goal Setting
Whether it’s saving for a new house, aiming to move up the corporate ladder, or, yes, trying to lose weight, goal setting provides a framework for success. There are some commonly used methodologies to create a plan of attack. Choose one that works for you and you’ll be on your way.
- OGTM
OGTM (Objectives, Goals, Tactics, Metrics) includes the following phases:
Objective – Define what you want to achieve. For example, how much do you want to weigh?
Goal – Break your objective down into smaller, measurable parts. For example, weekly, monthly, 6-month, annual weight loss numbers.
Tactics – After breaking down the goal, create a plan of action. Choose an IF plan.
Metrics – Track your progress and be able to adjust your direction if necessary.
- SMART
SMART (Specific, Measurable, Agreed upon, Realistic, Time-based) is a common term in management and business, SMART can be applied to weight-loss objectives as well.
Specific – Spell out what you want to accomplish.
Measurable – How will you quantify your objective?
Agreed upon – Agree with yourself and/or other parties involved (i.e., doctor, trainer) on the weight-loss goal.
Realistic – Is this objective attainable? Be honest.
Time-based – Establish when you want to accomplish the goal.
- BSQ
BSQ (Big, Small, Quick) breaks down larger objectives into smaller, actionable pieces. Each objective is divided into 3 parts which represent the project’s scope:
Objective – What do you want to accomplish? For example, what is your ultimate weight-loss goal?
Scope – How are you going to achieve your objective? Break this down into sub-objectives or tasks.
Deadline – When do you want to complete the objective?
2) Goals Should Be Documented
The second of our Intermittent Fasting Tips is to use a planner. It could be your computer, phone, or notebook. Committing thoughts to words is freeing and immediately makes you accountable to yourself. There’s no point in just leaving ideas bouncing around in your head.
It’s wonderful to cross things off your list. Seeing your accomplishments is gratifying and motivating.
3) List Your Strengths
Consider all of the distinctive ways in which you can use your strengths to your benefit. Perhaps you’re a good cook or you have a supportive network of friends and family or you have great willpower and tenacity.
To overcome any roadblocks or challenges, make a list of your strengths and use it when you get stuck.Think of other challenges and how you overcame them.
4) Get Ready for Roadblocks
- What might get in your way?
- Do you have access to a fitness facility?
- Are your friends and colleagues supportive or could they be detrimental?
- Do you work from home with access to goodies in the fridge?
Document these traps and prepare solutions. Alter your course, if necessary, to stay on target.
5) Carefully Note Progress
A great Intermittent Fasting Tip is to take note of how far you’ve progressed using selfies and changes on the scale. Regardless of whether or not you’ve completed all of your milestones, you’ll be establishing a record of your achievements.
Success isn’t just reflected in your pound loss when you weigh yourself. It’s also about your physical and mental health.
A holistic approach will propel you to your goal.
6) Earn Some Prizes
When you hit some milestones, you’ve earned some rewards. You don’t want to go off track but that doesn’t mean you can’t dine out, take a break from intermittent fasting, or go shopping for something special to you.
Knowing that these rewards await you along your weight-loss journey is actually crucial to staying motivated.
7) Know How You Can Benefit
Consider how you want to benefit from intermittent fasting:
- lower blood sugar
- improved heart and cardiovascular health
- improved cognition
- weight loss
- simplified eating plan
Examine your current food intake and compare it to the requirements of intermittent fasting. What nutritional changes will you need to make to succeed with IF?
Understanding how to properly set your portions and measure macronutrients is critical before you launch into intermittent fasting.
8) Choose a Time Frame That Suits Your Schedule
Time plays a massive role in choosing the intermittent fasting approach that works for you.
Take a look at your time commitments for work, play and sleep. Which IF approach will best align with your schedule? Getting off to a good start depends on synchronizing with the rhythm of your life.
9) Begin in Increments
Ease into intermittent fasting.
Choose one 1 day each week to experiment with the style that is most suited to you. For many individuals, short-term fasting may be a more sustainable option. Begin with an overnight fast of 8-12 hours, which you may readily fit into your schedule, and gradually extend to longer fasting days.
Block out specific days of the week when you’re not working or need to focus hard if you want to try extended fasting.
10) Create a Meal Preparation Routine
Formulate a meal plan….I use emeals Meal Planning System. If not done correctly, intermittent fasting can still lead to weight gain.
During a fast, feeling hungry might cause some people to binge when they aren’t fasting. And that can add pounds instead of subtracting them.
To avoid overeating, plan ahead and have nutrient-dense foods on hand during your non-fasting hours. What you eat is pivotal to success with intermittent fasting.
Weight-loss Awaits
You’ve set your goals. You know how you’ve been eating. You know what you need to change. You’ve created a plan and you’re ready to launch into intermittent fasting. It’s a challenge you have set for yourself. We know you can do it and we’re here to help you every step of the way.
Get in touch with eat@thekelliekitchen.com for support and advice along your journey to a healthier lifestyle.
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MEDICAL AND NUTRITION DISCLAIMER…Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nutritional break downs are done using a commercial nutrition calculator. Nothing I express here should be taken as medical advice and you should consult with your doctorbefore starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers, this should never be construed as medical advice.